Carleton Masters Swimming Newsletter
#273
Friday, March 4th,
2011
To: Carleton Masters Coaches /
Staff (8
addresses)
Bcc:
Those Registered
for Fall 2010 / Winter 2011 and Alumni: 7:30am
Earlybirds I (47 addresses), 8:30am Earlybirds II (29 addresses), 6pm Whitecaps
I (45 addresses), 7:10pm Whitecaps II (34 addresses), 8:10pm Whitecaps
III (30 addresses), 8:15am Saturday Only (6 addresses), Masters “Alumni” (24
addresses).
“Life is thickly
sown with thorns, and I know no other remedy than to pass quickly though them.
The longer we dwell on our misfortunes, the greater is their power to harm us.”
– Voltaire
Masters Program
Notes and Cancellations
Masters
Provincials (Mar 25-27th)
In conjunction with the
MSO Provincials, a coaching clinic will be held Fri Mar 25th
10am-3pm. Cost is $30, including lunch, and a maximum of 15 participants
will be accepted. Full details at: http://www.mastersswimmingontario.ca/new1.htm.
For those who are
attending Provincials, just a reminder that the entry deadline is Fri Mar
11th. On-line registration is at: http://nmsc.org/swimmeet/. (I thought
it was today for individual entries and the 11th for relays, but the
on-line registration page seems to mention just Mar 11th. In
any case, don’t delay!)
Also, if you are
attending Provincials and there is something you’d like to work on before then,
or if you would like to do a taper, so let your coach
know.
Swimmer
Notes
Swimmer
Updates:
- Margaret
Dibben King (8:30am Earlybirds) finally has her
long-awaited date for her knee replacement surgery. The big day is Tue Mar
29th!
-
Charles
McFarland (7:30am Earlybirds), co-founder of
Ottawa Shakespeare Company, is directing Hamlet2011, starting Apr
26th at the new Centrepointe Stage: see http://www.ottawashakespeare.ca;
http://www.metronews.ca/ottawa/local/article/782969--shakespeare-becomes-badass
- Paul
Denys (8:10pm Whitecaps) recently gave a renovation
workshop in Old Ottawa South. I didn't get this information until it was
too late to let people know about it ahead of time, but thought some might still
be interested and there's a video link: http://www.oldottawasouth.ca/index.php/programs/1275-upcoming-renovation-workshop-with-old-ottawa-south-resident-paul-denys-.
- A big thank you to Ahmed Doha (6pm Whitecaps and x-8:30am
Earlybirds) for visiting the 8:30am Earlybirds this morning armed with Egyptian
sweets in celebration of
- George Tombler
(x-Whitecaps)
reports that he is now taking Rituxan for his non-Hodgkin’s Lymphoma. The
drug advertisement has a picture of an older gentleman with his arms around a
young lady, so George figures it must be great
medicine!
-
Congratulations to Sandy
Lawson (7:30am
Earlybirds)’s daughter, Dorothy
Apedaile, on winning
two bronze medals in the recent provincial championships. Competing in the
14-yr old girls category, Dorothy was 3rd in 50 free in 26.92, and
3rd in 100 free in 59.20. Well done, Dorothy – that’s
FAST!
- Mati
Sauks (x-Whitecaps) is celebrating his
60th birthday 4pm-2am Sat Mar
5th at Tail Gators (upstairs in the Merivale Mall, where
Le Scratch was). All welcome! Please RSVP to Mati at: mati.sauks@rogers.com so he knows how
many snacks to order!
News
Articles:
- Stretching Before Running has no
Impact on Injuries (but don't change your routine!): http://www.reuters.com/article/2011/02/18/us-running-stretches-idUSTRE71H0CM20110218
- Exercise is Best Anti-Aging
Treatment: http://www.ottawacitizen.com/health/Exercise+best+anti+aging+treatment+study+suggests/4324434/story.html
- Tips to Harness
Motivation: http://www.runningtimes.com/Article.aspx?ArticleID=22023
- Hydration and Recovery: It's
Vital to Replace Salt and Electrolytes: http://www.pponline.co.uk/encyc/hydration-and-recovery-its-vital-you-replace-the-salt-and-electrolytes-lost-through-sweating-42291
- Is High Intensity or Low Intensity
Cardio Better? (short answer: both): http://www.opposingviews.com/i/is-high-intensity-or-low-intensity-cardio-better-for-you
- Fitness Targets to be Lowered for
Canadians: http://www.cbc.ca/news/health/story/2010/12/31/exercise-fitness-guidelines-canada-weighs-in.html
Swim Suits for
Caps and
Goggles to Borrow:
50c Swim
Caps: The money raised selling
these gently used caps for 50c will go towards the $45 annual fee to register
Carleton Masters with Masters Swimming Ontario. Just ask
Nose Clips for
Winter Session
Information
The normal pool space (and coaches)
for the Fall/Winter groups are as follows:
- 7:30am and 8:30am Earlybirds: deep
end (Coach:
- 6pm Whitecaps: Monday: shallow
end; Tuesday/Thursday: deep end (Coach:
- 7:10pm and 8:10pm Whitecaps:
shallow end (Coaches: Monday:
- 8:10pm Whitecaps: shallow end
(Coach: Mits)
- 8:15am Saturday Earlybirds:
shallow end (Coaches: rotating schedule: see web
site)
Exceptions will be listed in the
newsletter, if I have sufficient notice.
Notes:
-
- Mits will be coaching the 6pm and
7:10pm Whitecaps on Mon Mar 7th.
- The 6pm Whitecaps will be in the
shallow end on Tue Mar 8th, due to a ROCS swim meet in the deep
end.
The time trials planned for this
term are as follows:
Mon Feb 14th
(Earlybirds/Whitecaps): 400
Tue/Wed Mar
1st/2nd (6pm Whitecaps/Earlybirds): 2 x
50
Thu/Fri Mar
10th/11th (6pm Whitecaps/Earlybirds):
100
Mon Mar 21st
(Earlybirds/Whitecaps): 200
Tue/Wed Mar
29th/30th (All): 800/1500
Thu/Fri Apr
14th/15th (6pm Whitecaps/Earlybirds):
relays
Congratulations to all those who
participated in the 50 time trials on Tue Mar 1st / Wed Mar
2nd. There were lots of improvements. The biggest
improvements (over 2 seconds) were: Mike
Mopas (7:30am Earlybirds) 50 breast 7.2; Jamie Chalmers (7:10pm Whitecaps) 50 breast
4.0; Kevin Graham (7:30am
Earlybirds) 50 free 3.7; Elaine
Cooper (8:10pm Whitecaps) 50 free 2.1. There were three
swimmers who improved in both their 50s: Heather Guthrie (6pm Whitecaps), Mike Mopas (7:30am Earlybirds), Natalie Aucoin (8:30am Earlybirds).
The consistency award goes to Bicki
Westerheide (7:10pm Whitecaps) as she exactly tied her best time in
50bk. And the “good sport” award goes to Susan Hulley (8:30am Earlybirds) who agreed
to swim her 50 breast a second time, as
Here are all the
improvements:
50fs
Kevin
Graham (7:30am Earlybirds)
3.7
Elaine
Cooper (8:10pm Whitecaps)
2.1
Brad
Shapansky (7:30am Earlybirds)
1.5
Jason
MacDonald (7:30am Earlybirds)
1.0
Paul
Scully (8:30am Earlybirds)
1.0
Chelsea
Sauve (8:10pm Whitecaps)
0.5
Isabelle
Fradette (8:30am Earlybirds)
0.4
Robin
Henderson (7:30am Earlybirds)
0.3
Paul
Denys (8:10pm Whitecaps)
0.2
Heather
Guthrie (6pm Whitecaps)
0.1
50bk
Lynn Brodsky
(8:10pm Whitecaps) 0.7
50br
Mike
Mopas (7:30am Earlybirds)
7.2
Jamie
Chalmers (7:10pm Whitecaps)
4.0
Heather
Guthrie (6pm Whitecaps)
1.8
Charles
McFarland (7:30am Earlybirds)
1.3
Natalie
Aucoin (8:30am Earlybirds)
1.0
Melodie
Guilbeault (8:10pm Whitecaps)
0.9
Margie
Bailey (8:30am Earlybirds)
0.7
Margaret
King (7:30am Earlybirds)
0.6
Jessica
Kamps (7:30am Earlybirds)
0.4
50fl
Freek
Sluis (6pm Whitecaps)
1.8
Hilary
March (6pm Whitecaps)
1.7
Gi
Wu (7:10pm Whitecaps)
1.3
Alan
Jowett (7:30am Earlybirds)
0.9
Tricia
Gerrow (6pm Whitecaps)
0.9
Natalie
Aucoin (8:30am Earlybirds)
0.5
Below you will find the weekday
attendance statistics for the term so far. We now have just 4 swimmers with perfect attendance – keep
it up! Those who maintain it for the term will get a “Perfect Attendance”
certificate. Please let me know of any
errors.
7:30am
Earlybirds (Jan 5-Mar 4th; 25
workouts; range: 15-28; average: 23.6)
Perfect Attendance: Robert F
Missed 1 Workout: Brad S, Mike M
Missed 2 Workouts: Bruce B, Madelayne DG, Ursula
S
8:30am
Earlybirds (Jan 5-Mar 4th; 25
workouts; range: 10-21; average:
15.1)
Missed 1 Workout: Penny E
6pm
Whitecaps (Jan 4-Mar 3rd; 25
workouts; range: 12-28; average: 23.3)
Perfect Attendance:
Missed 1 Workout: Debby W
Missed 2 Workouts: Don W, Heather G, Joanne
D
7:10pm
Whitecaps (Jan 4-Mar 3rd; 25
workouts; range: 10-18; average: 14.0)
Perfect Attendance: Jamie C
8:10pm
Whitecaps (Jan 4-Mar 3rd; 18
workouts; range: 7-17; average: 12.3)
Perfect Attendance: Lynn B
Missed 1 Workout: Elaine C
Missed 2 Workouts: Joanie C, Paul D, Veronica
T
You must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2011 is now
underway. Cost is $36 ($35 fee + $1 postage/handling). Please pay by
cash or cheque payable to “Lynn Marshall”. Your MSO membership will be
good until Dec 31st, 2011. Contact
For
Here’s a list of tentative and
confirmed upcoming nearby competitions (mostly) in
Sun Mar 6th
Sun Mar 13th Etobicoke
LCM 1500 Heart & Stroke Fundraiser Meet
http://www.mastersswimmingontario.ca/pdf/EOMACHeartswimMar2011.pdf
Sat Mar 19th
Dollard-des-Ormeaux (
Fri-Sun Mar 25-27th
http://www.mastersswimmingontario.ca/pdf/2011ProvPackage.pdf
Sat Apr 2nd St Eustache
Masters Meet (
April 3-9th SwimVacation
and Total Immersion open water camp in the
April 8-14th and May
20-26th “Masters Dream Camps” in
Fri-Sun Apr 15-17th
Sat Apr 16th Downtown
Sat Apr 30th Technosport
LCM? Invitational Meet (U of Ottawa; details TBA)
Fri-Mon May 20-23rd
Canadian Nationals SCM
Sat Jun 11th Longueuil
LCM Meet (details TBA)
Fri-Sun Jun 24-26th New
England LCM Championships, Middlebury,
Sat Jul 16th Bring on the
Bay 3k Open Water Swim (MSO registration not required) http://www.bringonthebay.com/
Race
Results: (Please send in your results,
and/or let me know if I missed your name!!)
Masters Swimming
Christian Berger, the MSC
statistician, has updated the SCM and LCM Top 20 stats for 2011. Those who
swam in meets in Jan/Feb have a good chance of finding their name, as not many
swimmers have competed so far this year. Check out the top 20 (by gender
and age group) at: http://www3.sympatico.ca/chberger/index7.html.
Note that Christian Berger (MSC Statistician) aims to maximize the number of
times for each person by including splits. If you see “S” next to an
event, it’s a split. (Also “R” = relay; “I” = IM ‘split’ taken by dividing
an IM time in half or quarters, and “BR” etc for a free time that was done
another stroke, e.g. BReaststroke.) The stats will get updated throughout
the year as more meets get added.
Sat Jan
22nd Technosport Masters Meet & Sat Jan 29th Pointe
Claire Masters Meet
After some confusion, both
The
Sat Feb
5th Winterlude Triathlon (8k skate; 6.2k
ski; 3.7k run; 331 participants)
Apologies to Steve Morton for
missing him last time, though it was because he forgot his chip, and was
originally missing from the results! Full results at: http://www.sportstats.ca.
Steve Morton
(x-Whitecaps; 30-39):
125th overall; 31st in age group in
1:23:20
Sat Feb
19th Technosport Masters Meet, U of
Four Carleton swimmers attended, and
all swam well despite the events being very close together.
Congratulations to Jamie on improving his 50 free club record! Official
results are not yet available, but here’s a
summary.
Hilary
March (6pm Whitecaps; 30-34): 50fs (29);
100fs (1:05); 100IM (1:18)
Maureen
Mahoney (6pm Whitecaps; 30-34): 100fs
(1:08.05), 100fl (1:15), and 50s (not sure of
times)
Nathan
Fudge (6pm Whitecaps; 30-34): 100IM
(1:11); 50fl (33); 50fs (28.14)
Jamie
Chalmers (7:10pm Whitecaps; 65-69): 100IM
(1:54 PB); 50fs (37.26 PB and club record); 50bk (50.39 PB); 100fs
(1:36.53)
Updated club records
can be found at: http://carletonmasters.tripod.com/110219Records.pdf.
Sat Feb
19th
Lynn
Marshall (Coach; 50-54) was the only
Carleton swimmer at this meet. Results (excluding most splits) are
available at: http://mymsc.ca/ShowMeet.jsp?id=374.
Here’s how she did:
400fs World Record 4:41.19 (200fs
split National Record 2:20.59) – pretty even splitting (2:20.59,
2:20.60)
200bk World Record 2:33.05 and PB
(100bk split Provincial Record 1:17.14) – a significant negative
split
400IM World Record 5:32.26 (100fl
split National Record 1:12.36)
Paper work is in
progress…
Sat Feb
19th – Sun Feb 20th Keskinada Ski Loppett,
Great job all, especially Sheila for
her 3rd place finish! Congratulations to Margaret and Lucie,
who now have done 2 of the 5 requirements for the 2011 TriRudy award! Full
results at: http://www.sportstats.ca.
53k Classic (327
participants)
Margaret
King (7:30am Earlybirds, 45-49):
298th overall, 48th woman and 7th in age group
in 5:42:55.4
29k Classic (243
participants)
Steve
Morton (x-Whitecaps, 35-39):
151st overall, 106th man and 9th in age group
in 2:29:14.5
51k Skate (359
participants)
Sheila
Kealey (6pm Whitecaps; 45-49):
38th overall, 3rd woman and 1st in age group in
2:27:15.2
Lucie
Boudreau (8:30am Earlybirds; 50-54):
268th overall, 31st woman and 5th in age
group in 3:31:25.0
Thu Mar
3rd – Fri Mar 11th Masters World Cup Cross Country Skiing,
Sovereign Lakes, BC
Best of luck to Sheila Kealey (6pm Whitecaps) who is
attending! Full details at: http://www.mwc2011.com/.
Sun Mar
6th Milton Masters Meet
Good luck to Jamie Chalmers (7:10pm Whitecaps) who is
representing Carleton at this meet.
Ask the Coach
Dear
Coach: Do you have any tips on
avoiding the “wall of water” that gets created by the oncoming swimmer? It
seems hardest to avoid during IM practices, especially if the lanes are
crowded. I have come up to breathe on breast and fly and got a lungful of
water, and was coughing for hours afterwards. Choking
Swimmer
Dear C. Swimmer: Avoiding
inhaling a wave can be a challenge, but is definitely worth it, if at all
possible. The first thing is to attempt to predict when there will be
large waves. Some people make more wake than others, and it also depends
on the stroke. As you say, IM is usually the worst culprit. If you
can identify when there are likely to be large waves, you can try to adjust your
breathing or your body position to avoid them. For example, take a stroke
without breathing, or breathe on the opposite side (in free or switching
to 1-arm fly in fly), or lift your head higher (in breast or fly).
Secondly, if you are about to breathe and suddenly realize that there is a big
wave over your mouth, either don't inhale at all or stop your inhalation as
soon as you realize the problem. This is tough to do, but will minimize
the amount of water you swallow. If you find yourself
coughing that much again after workout, getting a medical opinion wouldn't be a
bad idea due to "secondary drowning", see: http://www.firstaidtopics.com/secondary-drowning/.
Dear
Coach: I get a runny nose after
swimming that lasts for several hours. Is there any way to avoid
that? Sneezy Swimmer
Dear S. Swimmer: Many
swimmers, especially those who have swum for a lot of years, develop a
sensitivity to the pool chemicals (chlorine, etc.) that manifests itself as an
allergic reaction after a swim (sneezing, runny nose, etc.). The best
solution is a nose clip, which will stop the water from getting into your
nose. For most this solves the problem, although it can be hard to get
used to at first. Another solution is nose drops after swimming, but those
can be addictive. Irrigating the sinuses after swimming can also
help.
Lynn’s
Private and
Semi-Private Masters Swim
Lessons
Feb/Mar:
Mon 9:45-10:45am: Mar
7
Fri 9:45-10:45am: Mar
18
Additional evening times/dates
likely available during reading week (week of Family Day) and during April
exams. Contact
Prices:
Private: $52.50 per
hour, plus HST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus HST.
Reminders
Winter Masters
Programs
Below are the
details on the programs available for Winter 2011. Registration is
underway. You must register in person or by phone: 613-520-4480.
Note that some groups are filling up quickly, and those on the waiting list
cannot always be accommodated in their first choice of program. The 7:30am and 6pm groups are full – waiting
list available.
Masters remains a members-only program – details on memberships can be found
at: http://www1.carleton.ca/athletics/membership/.
Note that the free
parking (before 9am and after 4pm) pass now applies to all one year
memberships.
Here are the programs, dates, prices, and coaches (pro-rated prices available
after the first month or so):
Winter 2011:
Tue Jan 4th to Fri Apr
15th (no workouts Mon Feb 21st: Family
Day)
7:30am Earlybirds 1: 7:30-8:30am
MWF: $120 plus tax (barcode: Winter: 2468)
Coach:
8:30am Earlybirds 2: 8:30-9:30am
MWF: $120 plus tax (barcode: Winter: 2469)
Coach:
6pm Whitecaps 1: 6:00-7:10pm MTuTh:
$132 plus tax (barcode: Winter: 2473)
Coach:
7:10pm Whitecaps 2: 7:10-8:10pm
MTuTh: $120 plus tax (barcode: Winter: 2474)
Coach:
8:10pm Whitecaps 3: 8:10-9:10pm
TuTh: $88 plus tax (barcode: Winter: 2475)
Coach: Mits; shallow
end
8:15am Saturday Earlybirds:
8:15-9:25am Sat: $40 plus tax (barcode: Winter: 2762)
Coach: rotating
schedule; shallow end
6pm Child Safety Supervision:
6:00-7:10pm MTuTh: $120 (barcode: Winter: 2477); baby pool
Newsletter: An
e-newsletter (like this one) is sent out about every two weeks. If you
have new lane-mates, please mention to them that they should give their e-mail
address to their coach if they'd like to receive
it.
Suggestions for Workouts or Interested in Making up a
Workout or a Set?: If you have suggestions for the
workouts (something you like that we never do, or something you dislike that we
do too much!), or if you'd like to try making up a workout or a set in a
workout, just talk to your coach.
Interested in Copies of the
Workouts?: Are you interested in getting copies of
Triathletes: Check out
Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the
daily tri-news e-mail.
General Information:
Program information, photos, old newsletters and the Carleton Masters records,
among other things, can be viewed at: http://carletonmasters.tripod.com.
Your input to this newsletter is most welcome, especially for the Swimmer
Notes, Race Results and Ask the Coach sections! To be added to or removed
from the receiver list, just let me know (lynnmarshall@sympatico.ca).
Happy
lengths!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club website: http://carletonmasters.tripod.com